![\"People](\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/01\/heart-health-risk-factors-younger-adults-1024x643.png\")
<\/p>\n<\/p>\n
Heart disease has long been America\u2019s number one killer<\/a>, but it\u2019s not just a concern for older adults anymore. Alarming trends show it\u2019s becoming a young person\u2019s problem, too. <\/p>\n “Younger people aren\u2019t invincible when it comes to heart health,\u201d says preventive cardiologist and MyFitnessPal<\/a> scientific advisory member, Danielle Belardo, MD<\/a>. <\/p>\n \u201cThe increasing prevalence of cardiovascular conditions in younger people has many factors. Key contributors include obesity, sedentary behavior, and diets rich in ultra-processed foods,\u201d she explains.<\/p>\n Today, nearly half of all adults have high blood pressure, and 41% of them don\u2019t even know it (1<\/a>). During the past decade, heart failure deaths have skyrocketed by 906% in people under age 45, and strokes among 18\u201344-year-olds are up nearly 15% (2<\/a>, 3<\/a>). <\/p>\n While heart attacks have declined overall since 2019, they\u2019ve surged by 66% among young adults, with 20% of all heart attacks now happening to those under 40 (4<\/a>, 42<\/a>). <\/p>\n But the good news is, one study found that key lifestyle changes can help reduce the risk of cardiovascular disease by over 80% (5<\/a>).<\/p>\n MyFitnessPal<\/a> asked their Head of Nutrition Melissa Jaeger, RD, LD and members of their Scientific Advisory Board<\/a> to lay out some of the major reasons behind the rise in heart conditions among younger folks, and tips that might help lower the risk of heart disease. <\/p>\n Americans have been eating less and less fruits and vegetables over time according to USDA data (6<\/a>). In the United States, total fruit and vegetable intake decreased from 299 pounds per person to 272 pounds in one ten year period between 2003 and 2013 (6<\/a>). <\/p>\n \u201cWe know from the evidence in research studies that a healthful whole food, plant-based diet <\/a>lowers your risk of heart disease,\u201d says Belardo (7<\/a>).<\/p>\n Multiple studies have shown that plant-based diets are associated with a reduced risk of cardiovascular disease (CVD) and mortality. <\/p>\n Here\u2019s a sampling of the recent research:<\/p>\n Resist the temptation to jump on the latest diet craze sweeping your social media feed. We know it\u2019s strong: A MyFitnessPal survey<\/a> revealed that 87% of Millennials and Gen Z users on TikTok seek out nutrition advice there. <\/p>\n And 57% of them say they are swayed by the nutrition trends they discover. <\/p>\n Among those influenced by TikTok\u2019s health and nutrition content, 67% incorporate at least one trend into their routine multiple times a week\u2014and it\u2019s not always great for heart health.<\/p>\n The trouble is a lot of what you see on social media about these fad diets simply isn\u2019t backed by scientific research<\/a>.<\/p>\n \u201cDiets like the carnivore diet and high-saturated-fat ketogenic diets<\/a> are particularly concerning,\u201d says Belardo. <\/p>\n The American Heart Association recommends limiting your saturated fat to less than 6% of your total calories because saturated fat increases \u201cbad\u201d cholesterol and increases risk of heart disease (12<\/a>). <\/p>\n \u201cUnderstanding daily intake of saturated fat can be difficult,\u201d says Belardo. \u201cFood and nutrition tracking apps<\/a> simplify the process and could help make it easier to monitor and gradually reduce over time.\u201d <\/p>\n When people start carrying extra weight earlier in life, it can affect their heart health at a young age. Kids with obesity often show early signs of heart disease, including increased arterial stiffness, early atherosclerosis, and changes in heart structure and function (13<\/a>, 14<\/a>).<\/p>\n During the past 30 years, childhood obesity has more than doubled in children and tripled in adolescents (15<\/a>). The prevalence of obesity among US children and adolescents is 19.7% (16<\/a>).<\/p>\n \u201cWe\u2019re seeing kids as young as elementary age with heart disease markers,\u201d says Erin Palinski-Wade<\/a>, RD, CDCES, CPT, and MyFitnessPal scientific advisor. <\/p>\n \u201cFoods with an abundance of added sugars, salts, and saturated and synthetic fats are readily available to kids,\u201d notes Maya Feller<\/a>, MS, RD, CDN, and MyFitnessPal scientific advisor. <\/p>\n These may include chips and cheese puffs, pre-packaged breakfast sandwiches, and sugary breakfast cereals that crowd grocery store shelves.<\/p>\n About the Experts<\/strong><\/p>\n Danielle Belardo, MD,<\/strong> is a MyFitnessPal Scientific Advisor, preventive cardiologist, and the founder of Precision Preventive Cardiology. She is the chair of the American Society for Preventive Cardiology Nutrition Committee.<\/p>\n Maya Feller, MS, RD, CDN,<\/strong> is a MyFitnessPal Scientific Advisor. She focuses on the provision of culturally responsive medical nutrition therapy for cardiovascular disease, diabetes, mood disorders, and disordered eating.<\/p>\n Melissa Jaeger, RD, LD <\/strong>is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.<\/p>\n Erin Palinski-Wade, RD, CDCES,<\/strong> is a MyFitnessPal Scientific Advisor who specializes in helping clients manage their blood sugar and Type 2 diabetes. She takes an additive approach to nutrition versus a restrictive one.<\/p>\n It\u2019s not the sexiest nutrient, but according to the research, it can really help you stay healthy.<\/p>\n Unfortunately, a lot of people are missing out on the benefits because they can’t easily identify the best sources of fiber and they don\u2019t always prioritize it. <\/p>\n According to a survey conducted by MyFitnessPal<\/a>, most users associate fiber with bowel movement and not the many other benefits. <\/p>\n They\u2019re also not so aware of how much fiber is in specific foods. According to a separate survey conducted by MyFitnessPal<\/a>, many users surveyed overestimate the amount of fiber in oatmeal and underestimate the amount in beans. <\/p>\n There are good reasons to get educated about fiber<\/a>. Research shows that people who eat the most fiber cut their risk of dying from any cause by 23% compared to those who eat the least fiber (17<\/a>).<\/p>\n And fiber is especially important for heart health. Multiple studies have found that increased fiber consumption is linked to lower rates of heart disease (18<\/a>, 19<\/a>, 20<\/a>). One study showed that 6 grams of additional fiber per day was associated with a 25% reduction in heart disease mortality (21<\/a>). <\/p>\n \u201cDietary fiber has well-documented benefits, including lowering cholesterol levels,\u201d says Belardo (22<\/a>). \u201cHigh-fiber diets are also associated with a lower risk of developing coronary heart disease, stroke, and hypertension (19<\/a>, 23<\/a>, 24<\/a>).\u201d<\/p>\n But most Americans are just not getting enough. In fact, 95% of adults in the US don\u2019t get enough fiber according to Palinski-Wade (25<\/a>).<\/p>\n It\u2019s become a hot topic recently, but the experts we spoke to say the explosion of processed and ultra-processed foods<\/a> is at least partially behind the increasing rates of heart conditions in younger people. <\/p>\n Research shows that Americans have increased their consumption of ultra-processed foods over the past two decades (26<\/a>). From 2001 to 2018, ultra-processed food intake rose from 53.5% to 57.0% of total caloric intake (26<\/a>). <\/p>\n And too much processed food is a problem for heart health according to the research and our health experts.<\/p>\n \u201cDiets rich in ultra-processed foods, which are high in refined carbohydrates, sodium, and saturated fats, are associated with hyperlipidemia, Type 2 diabetes, hypertension, and inflammation, precursors to cardiovascular disease,\u201d says Belardo (27<\/a>, 28<\/a>, 29<\/a>, 30<\/a>, 31<\/a>, 32<\/a>).<\/p>\n The American Heart Association recommends at least 150 minutes (or two and half hours) of exercise that raises your heart rate each week (33<\/a>). But only 20% of people meet that benchmark (33<\/a>). <\/p>\n It can be hard to get active when you\u2019re glued to your phone and laptop, as many people are these days.<\/p>\n \u201cPeople are more sedentary than ever before due to modern conveniences and reliance on digital technology,\u201d says Palinski-Wade. The average American spends more than seven hours a day in front of a screen, according to data and research consultancy GilPress (34<\/a>). <\/p>\n This can become a vicious cycle for overall well-being and heart health in particular. <\/p>\n When your only movement during a typical day is from sofa to car to desk and back again, it can be tough to fall asleep. One study found an association between being sedentary for eight hours a day or more and higher odds of sleep problems (35<\/a>). <\/p>\n Stress is another problem that can screw up your sleep. \u201cHigh stress levels and poor sleep habits can also contribute to elevated blood pressure levels,\u201d explains Pallinski-Wade (36<\/a>, 37<\/a>). <\/p>\n Taking care of your heart doesn\u2019t have to be complicated. Our experts agree that simple, everyday choices\u2014what you eat, how you move, and even how well you sleep\u2014can lower your risk of heart disease. <\/p>\n The best part? Small, sustainable changes<\/a> that help you build long-term habits can have a big impact. Here\u2019s what you can start doing today to help support your heart health for the long run.<\/p>\n People who stick to a plant based or plant predominant diet are 24% less likely to develop ischemic heart disease than omnivores, and have a 25% lower risk of coronary heart disease (38<\/a>).<\/p>\n That may be because many plant-based foods are good sources of fiber, a key nutrient for heart health.<\/p>\n \u201c<\/strong>Aim for 14 grams of fiber per 1,000 calories consumed, which averages around 28-35 grams of fiber per day,\u201d suggests Palinsk-Wade. \u201cMost literature shows that increasing [daily] fiber intake by 3g to 5g daily is well tolerated.\u201d she says. That\u2019s about one apple\u2019s worth of fiber (39<\/a>).<\/p>\n Eating more fruits, vegetables, and fiber may sound easy, but many people struggle to maintain healthy habits. That\u2019s why MyFitnessPal released Weekly Habits, a new feature designed to help users focus on small, achievable goals<\/a> as you work towards tackling your larger goals\u2014from adding more veggies to your plate to building high-fiber meals and more.<\/p>\n All you have to do is select your habit-of-choice each week and check it off as you accomplish it. Then, celebrate the progress you make to a healthier you. Give it a try<\/strong><\/a>.<\/strong><\/p>\nReason 1: Not Eating Enough Plant-Based Foods<\/h2>\n
\n
Reason 2: Trending Diets<\/h2>\n
Reason 3: The Rise in Childhood Obesity<\/h2>\n
<\/div>\n
\n
\n<\/div>\nReason 4: People Don\u2019t Prioritize Fiber (Or Know Where to Get It)<\/h2>\n
<\/div>\n<\/figure>\n
<\/div>\nReason 5: Too Many Processed Foods<\/h2>\n
Reason 6: Too Little Exercise and Sleep<\/h2>\n
5 Tips to Improve Heart Health<\/strong><\/h2>\n
1. Eat More Fruit, Vegetables and Other Fiber-Rich Foods<\/h3>\n
\n